Protein Intake Calculator

Protein is the macro that supports muscle repair and growth, and active people generally need more of it than the basic minimum. Enter your bodyweight and how active you are, and this tool estimates a daily protein range to aim for. It is a general estimate, not a fixed prescription.

How This Works

The tool multiplies your bodyweight by a protein-per-kilogram range suited to your activity. Lightly active people need less, while people training regularly or building muscle sit at the higher end. The result is a daily range in grams rather than a single number, because a single number rarely fits everyone.

Understanding Your Result

Aim somewhere within the range across your meals. Spreading protein through the day, rather than one large serving, tends to suit training. If you are building muscle or dieting to keep muscle, aim toward the top of the range.

Important Limitations

This is a general guide based on bodyweight and activity, not a personal plan. People with kidney conditions or other health issues may need different amounts, so get personal advice from a qualified professional. Very high intakes are not needed for most people.

Scientific Basis

Protein ranges reflect general sports-nutrition guidance for active adults. See the NIH PMC resource on energy and nutrient needs for background.

Related Reading

For more on protein and training, see my nutrition articles and my supplements and nutrition brand guide.